Seven foot movements for office people

To keep your legs healthy, please introduce some simple but effective exercises that female office workers can practice while sitting behind their desks, even in classrooms or on planes and trains , bus.

1. Relax your legs : start relaxing and relaxing your muscles and joints by gently shaking your thighs and calves. Slowing will be more comfortable. Stretch your legs out, place them on your heels to gently shake your feet. Next you wiggle the toes on both sides respectively.

2. Tip your feet: remove shoes, place your feet on the ground, straighten your feet to lightly press the front of your foot. It will be easier to practice if you bend your knees slightly, and tip up and down slowly a few times.

3. Foot pedal: In contrast to the previous movement, the heel is placed on the floor, the foot of the foot lifts up and then gently kicks down. Do multiple rotations on either side.

4. Swipe your toes: like a cat waving, use your toes to slowly scratch the paper or rag, or imagine something like that.

5. Massage the soles of the feet: by sliding back and forth on the footrest bar or anything like that. If you have conditions, bring a tool with a wooden or knurled roller, put on the ground and roll your feet, which stimulates the acupuncture points under the soles of your feet. This is an exercise that brings a feeling of "happiness" to your beloved feet.

6. Leg stretch: place your feet straight on the horizontal bar or small seat, otherwise you can straighten your legs. Straighten the feet parallel to the ground, hold for 10 seconds. Then relax a little and then set the foot up perpendicular to the ground for 10 seconds.

7. Roll and rotate: straighten the pillow, place the heel on the floor. Tuck your toes and rotate the two feet of your feet towards each other for 5 seconds, then spread your toes and rotate your toes out for 5 seconds.

Numbness, stiffness

Mrs. T. is a ticket salesman who often sits behind a small counter, she has recently suffered from cramps and numbness in her legs.Ms. H. accounting for 1-2 hours when standing up or having a hard knee, it is difficult to straighten her legs, sometimes when she goes to sleep for a while, then becomes normal again.L. specializes in writing documents in front of a computer screen, and if she sits for a long time, she will experience a tingling sensation at the tips of her toes and at her feet.These are signs of muscle spasms, reduced blood circulation in the lower limbs and pinched nerves due to prolonged posture.These symptoms are common in long-term office workers, especially in cold environments.

Dr. TO MINH CHAU
(Ho Chi Minh City Sports Medicine Association